Pico de Gallo - salsa fresca with garden tomatoes, onion and cilantro

Here is an uncooked "fresh" Mexican salsa that is quick to prepare from simple ingredients.  "Pico de Gallo" in Spanish means "rooster's beak." The fresh chile gives a little peck! Scoop it up with corn chips or spoon over cheese covered nachos, tacos, burritos or even eggs. It is also a great with grilled chicken, fish, tofu... pretty much grilled anything! Some versions use a bit of oil, salt and sugar but I don't think it usually needs it if the ingredients are very fresh. In the Yucatan region of Mexico I had a fresh salsa that also had diced fresh orange and avocado!

Makes approximately 3 cups/750 ml:

2 cups ripe tomatoes, finely diced- 500 ml
1/2 cup red onion, medium size, minced - 125 ml
1 hot Chile (jalapeno or cayenne), minced - to taste if you are timid!
1 clove garlic, minced
2 tablespoons fresh lime juice - 30 ml
2 tablespoons chopped cilantro - 30 ml
Pinch of salt


Optional: minced radish, chives or parsley, fresh chopped avocado or orange. Try it with a tablespoon of tequila gold!



METHOD:
Toss all of the ingredients together in a large bowl and let set at room temperature for a few hours ahead so flavours have a chance to develop. Serve in an attractive bowl on a platter surrounded by your favourite tortilla chips. I am favouring Black Bean and "Red Hot Blues" - both organic by Garden of Eatin'

You can also make it by pulsing ingredients in the bowl of a blender or food processor. If you want it chunky make sure you don't over-process. It can be refrigerated overnight but I prefer to serve it fresh at room temperature.

NUTRITION FACTS (per 125 ml serving): 20 calories, 0 grams of fat, 0 mg cholesterol, 0 mg sodium, 4 g carbohydrate, 1 g fibre, 1 g protein. % Daily Values are 2% each calcium and iron, 15% vitamin A and 25% vitamin C.

© Nancy Guppy, RD, MHSc

Roasted Chipotle and Red Pepper Salsa

First of all, I apologize for sending off posts recently that weren't finished. Years ago I was taught DOS commands in computer programming and "control P" is "print" but in the blogger world it is "post!"

This salsa is best served warm. It is a small batch recipe and not one you can and process for later use. It is shown above in my every-day pottery so typical of the Oaxaca region of Mexico that I last visited in 2005. For convenience, use one can of tomatoes which are already skinned and cooked. You can also use your home-canned tomatoes if you were organized enough to make some this year!

It doesn't last long because it is great with scrambled eggs, beans, rice, nachos, layered dips etc.



It is made with home-made roasted red peppers that I posted earlier in September.





I keep a bag of dried chipotle peppers in my cupboard. They are smokey flavoured, sun-dried jalapeno peppers. To rehydrate simply cover with boiling water and leave to soak for a half hour or so. Then dice and add to recipes. You can also use the canned chipotle peppers in adobo sauce but they aren't always available in northern grocery stores. I use Chilly Chiles out of Ottawa to mail order chiles and many spices. They come in the mail within a week and because spices are light it doesn't cost that much to ship by post. I bought the chipotle, brown pod (#C044) but you could use powder or other forms. You can also mail order chiles from The Spice Trader. Both of these sites have interesting gifts for your gourmet friends.

Make approximately 4 cups or 1 liter. Eight 1/2 cup (125 ml) servings.

28 fl oz (798 ml) canned diced tomatoes
1 small jalapeno pepper
1-2 chipotle peppers, dried
½ cup (125 ml) roasted red pepper (see previous recipe)
½ cup (125 ml) red onion, peeled and cut into chunks
2 cloves garlic
½ tsp (2.5 ml) cumin, ground
½ tsp (2.5 ml) black pepper
1 Tbsp (15 ml) cilantro (chopped)
1 Tbsp (15 ml) lime juice, fresh squeezed


METHOD:

1. Soak the dried chipotle in boiling water and leave 30 minutes to rehydrate. Drain and discard liquid (or save for another use).

The photo below shows the dried chipotle pepper on top and a rehydrated one below.



2. Place drained canned tomatoes, tomato paste, chipotle, roasted red bell peppers, red onions and cilantro into food processor and pulse for a few seconds. Don't leave the processor running if you want a chunkier salsa.
3. Add the remaining ingredients. Process all ingredients a few more seconds - do not puree.
4. Serve warm. Cover and refrigerate leftovers.

Note: this is good with jalapeno or any kind of hot chile if you don’t have chipotle peppers.




LYCOPENE

Tomatoes can help prevent damage from the sun and ward off wrinkles. Lycopene is a powerful antioxidant that highest concentration in cooked red tomatoes. It helps increase resistance to the sun's damaging rays and may also aid in the prevention of certain cancers.

This salsa is low in calories and sodium and contains no fat. NUTRITION FACTS (per half cup or 125 ml serving): 35 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 6 g carbohydrate, 2 g fibre, 1 g protein. %Daily Values are 15% vitamin A, 35% vitamin C, 2% calcium and 6% iron.

© Nancy Guppy, RD, MHSc
Visit me at www.chapmanslanding.com
for course information, menus and registration.

Creamy Tarragon Vinaigrette

We had this creamy vinaigrette made with aromatic French Tarragon on our fresh from the garden salad tonight. It's easy to make and much better tasting than store-bought dressings. I can't say it costs less though as I use healthy XV olive oil and white wine vinegar but I like that it is very low sodium, has no sugar and is additive free.

The vinaigrette is also good drizzled over new boiled potatoes, steamed green beans, grilled tofu, vegetables, chicken, white fleshed fish, shrimp or scallops. I've also used it as a dip for vegetables. I admit I am still not a very good photographer but I am learning more as I go and that is part of my motivation for writing my food blog!




Makes 1 1/2 cups - 375 ml

1/4 cup fresh tarragon (or fresh basil or mint)- 60 ml
1/4 cup green onions (or chives or shallot tops)- 60 ml
1/4 cup parsley - 60 ml
1/2 cup XV Olive Oil (or mild oil like sunflower) - 125 ml
1/2 cup white wine vinegar (Champagne vinegar is special used here) - 125 ml
1 egg, medium, raw (optional)
1 clove garlic
2 tsp Dijon mustard - 10 ml
1/2 tsp freshly ground black pepper - 2.5 ml


METHOD:

1. Wash tarragon and remove leaves from the tougher, older stems. You can use the softer, newer stems.

2. Add the green onions and parsley with the oil, vinegar, egg, garlic, Dijon mustard and freshly ground black pepper to the jar of a blender or food processor. Blend for 30 or more seconds until creamy and emulsified. Be sure to process long enough to puree the garlic and herbs or you will end up with little chunks.



You can see that I didn't chop the tarragon, parsley or green onions as I am going to let the blender do the work. If you don't have one of these appliances just mince everything small and whisk together in bowl or shake all together in glass jar with a tight fitting lid.

The dressing is perishable as it contains an egg so be sure to store in refrigerator until serving. It will keep for 3 days.

NUTRITION FACTS (per 1 Tbsp/15 ml):45 calories, 4.5 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 10 mg sodium, 0 mg carbohydrate, 0 g sugar.

© Nancy Guppy, RD, MHSc
Visit me at www.chapmanslanding.com
for course information, menus and registration.

Lentil Garden Salsa

This fresh lentil salsa is shown here in my funny "salsa pig" that I bought while travelling in Oaxaca, MX. The salsa is made with "the usual" ingredients but it also has green lentils. The salsa is delicious, more nutritious than regular salsa and great way to get both kids and adults to eat healthy lentils. We ate variations of this lentil salsa here at least 10 times this summer alone! Use as a quick vegetarian meal, side salad or scoop it up with your favourite tortilla chips. Place leftovers in a container with lid and they keep well in the refrigerator for up to one week.

Makes approximately 6 cups or 1.5 liters. It doesn't freeze well so cut recipe in half if you want a smaller batch.

2 cups green lentils, cooked - 500 ml
3 cups tomatoes, fresh, large, diced very small - 750 ml
1 1/2 cups each red and green peppers, sweet, chopped fine - about 375 ml each
1 cup green onions, sliced fine - 250 ml (or 1/2 cup each minced white onion and 1/2 cup fresh garden chives)
2 cloves garlic, minced fine
1/2 cup fresh cilantro, minced - 125 ml
1/4 cup vinegar (red wine, white wine or cider etc.) - 60 ml
1/4 cup ketchup (or tomato sauce) - 60 ml
2 Tbsp cup oil like olive - 30 ml
2 Tbsp fresh lime juice (more if you like)
1 Tbsp chili powder - 15 ml
1 Tbsp cumin powder - 15 ml
2 finely minced hot chiles or jalapenos - more or less depending on how hot you want it. (Sub = 1 tsp/5 ml cayenne pepper, ground)



1. Cook one cup dry green lentils according to package directions in unsalted water until soft but not mushy. I do this in the microwave in a large uncovered dish so they don't boil over. My microwave is older and probably cooks slower but I use 1 cup lentils and 3 cups water and cook on HIGH power for 25 minutes. You can add more water and cook them longer if they are still hard. Alternately cook them the old-fashioned way on the stove or you can use drained, canned lentils.



2. Finely dice the tomatoes, green and red pepper and toss in a large bowl. Stir in the sliced green onions (green tops and white bottoms), minced garlic and cilantro. Next stir in the cooked lentils, vinegar, ketchup, oil, fresh lime juice, chili powder and ground cumin. Taste and adjust seasoning. You can finely chop the vegetables in the food processor if you wish. Chill and serve. Garnish with fresh lime wedges and sprigs of cilantro.

The heat is from fresh chiles. Here Dave is finely slicing a frozen cayenne pepper. I froze them last fall in a sealed plastic bag and they are still good and coming in handy until this year's crop is available.



NUTRITION FACTS (per 125 ml serving): 80 calories, 2.5 grams of fat, 0 mg cholesterol, 65 mg sodium, 12 g carbohydrate, 3 g fibre, 4 g protein. % Daily Values are 2% calcium, 10% iron, 20% vitamin A and 60% vitamin C.

ABOUT LENTILS: Lentils are legumes that are grown in pods, which contain one or two round seeds each. There are many varieties that are classified as large or small. They are generally no more than a 1/4 of an inch in diameter. Lentils cook much faster than dried beans and do not require soaking. Lentil seeds are sold whole or split and some have had the hulls removed. The green and brown lentils, which hold their shape best after cooking, are the most common types. Red lentils are also popular but they do not hold their shape as well when cooked. Lentils have good nutritional value, containing a lot of fibre, B vitamins and protein.

© Nancy Guppy, RD, MHSc
Visit me at www.chapmanslanding.com
for course information, menus and registration.

Sichuan Chile Sauce - garden onion, garlic and hot peppers

An "all purpose" Asian-style hot sauce you can whiz up in the blender in just a few minutes. It is fresh and doesn't contain hideous amounts of sodium or additives like many store blends. I store any leftover in the fridge.

Makes 1 1/4 cups (300 ml)

2 Tbsp vegetable oil - 30 ml
4 cloves garlic, peeled
1 inch piece of fresh ginger, rough chopped
1 small onion, peeled and chopped
6 fresh red chiles such as cayenne or jalapeno (deseeded if you don't want it really hot)
1/4 cup white rice vinegar, unseasoned - 60 ml
1 Tbsp sugar - 15 ml
2 Tbsp ketchup (I used organic - or you could use tomato sauce) - 30 ml
2 Tbsp black or brown Chinese vinegar - 30 ml
1 tsp salt - 5 ml
1/3 cup cold water - 80 ml

I put all the ingredients into the blender bowl and liquefied. I added cold water to achieve the desired consistency. This blend was quite thick but you could thin it down with more water, vinegar or even lemon juice.

The original version called to heat oil and saute garlic, ginger and onion first and then add in other ingredients and simmer for 5 minutes. I didn't do this and me and the four teen tasters all thought it tasted great.

© Nancy Guppy, RD, MHSc

Our next cooking class at Chapman's Landing is "Meal from Oaxaca" Southern Mexican cooking on Saturday August 29th. Please see my menu and register online at http://www.chapmanslanding.com

Chive, Garlic & Mint Raita

Raita is seasoned yogurt often served as a mouth-cooler when eating spicy Indian dishes. It also works as a healthy dip for vegetables and pita bread and is good as a side dish or condiment to grilled chicken or fish. The Greek version would be tzatziki.

Usually raita has grated cucumber with minced cilantro and/or mint. The photo here is showing raita I made for our "Tikka and Tandoori cooking class" with carrot, tomato and cilantro. My version today uses three things ready in my garden - chives, garlic shoots and mint. I vary my raita recipe according to what is available from the garden. I do like it best made with a fuller fat yogurt like 4% MF Balkan MF = milk fat.

1/2 cup fresh chives, minced - 125 ml
1/2 cup garlic shoots - 125 ml
1/4 cup fresh mint, minced - 60 ml
1 grated carrot, medium
1 cup yogurt, 4% MF - 250 ml
1 tsp cumin seed, roasted - 5 ml
1/2 tsp salt - 2.5 ml
1/4 tsp cayenne pepper - 1.25 ml

Mince herbs and grate carrot.
Roast cumin seed over medium high heat for a few minutes until lightly browned and fragrant.
Stir herbs and cumin into plain yogurt. Season with salt and cayenne pepper.
Garnish with fresh mint herbs. You can refrigerate or serve at room temperature.

Note: I have also used grated carrot or zucchini, finely minced cabbage and other vegetables in raita with good results. You will to have to adjust the yogurt and the spices based on the amount of ingredients.

NUTRITION FACTS (per 1/4 cup or 60 ml serving): 40 calories, 1.5 g fat, 1 g saturated fat, 5 mg cholesterol, 75 mg sodium, 5 g carbohydrate, 1 g fibre. %Daily Values: 8% vitamin A, C and calcium with 4% iron.

© Nancy Guppy, RD, MHSc
www.chapmanslanding.com